DEAR DR. DONOHUE: How can I lose weight from my belly area? I have multiple sclerosis. I have gained 30 pounds since my diagnosis four years ago. I sit most of the day as a secretary. I take no medications. How can I get a handle on this jelly belly? I eat as healthy as possible. What can I do? — B.L.

DEAR DR. DONOHUE: I have an unwanted abdominal spare tire. I do not like it. I read something from a doctor that said it comes from a weary adrenal gland. I took adrenal capsules for a month without any change. How can I get rid of this problem? — L.T.

ANSWER: B.L., you must check with your doctor before doing any of these exercises. Overdoing might worsen MS symptoms. L.T., forget the weary adrenal gland theory.

Calorie restriction must be part of the program. By lowering calorie intake by 500 a day, you will lose one pound a week. In 52 weeks, that’s 52 pounds. You have to buy a little paperback book that gives the calorie content of foods. You can find such a book in all stores that sell books.

Equally important is exercise — exercise in general, and exercise specific for abdominal muscles. Such exercise doesn’t selectively remove belly fat. It strengthens abdominal muscles. Strong abdominal muscles keep abdominal organs from protruding. That acts like a natural girdle. One good abdominal exercise is to lie on your back on the floor with legs extended upward. Start pedaling as though you were pedaling a bike. Sit-ups with the lower legs resting on the seat of a chair are also good. Gradually increase the number of sit-ups and the time you do both exercises.

Your back is the third place that needs attention. Stand with your back against a wall. Slip your hand between your lower back and the wall. There’s probably a fairly significant space there. That inward sway of your back causes your abdomen to jut out. Flatten that curve and do so all day long, while walking, standing and sitting.

DEAR DR. DONOHUE: I am 74 and in pretty good shape. I spend half an hour four times a week on my treadmill and walk nine holes of golf weekly. I am going to walk in a half-marathon and would appreciate your advice on how to train for it. — J.U.

ANSWER: I am too late for this year’s event. If you didn’t make it, you can use this for next year. Walking 13 miles, half a marathon, is fairly strenuous. Check with your doctor to see if you’re up to it.

Figure how many hours it will take you to walk this distance. Say your pace is 3 miles in an hour. Then it will take you 4.5 hours to walk the half-marathon. This is a vigorous workout. Start your program by walking 2 miles at this pace for one week. The next week increase the distance by 10 percent and keep doing this every week thereafter. By 20 weeks, you’ll cover close to 13 miles. Give yourself a week of rest before the event. Don’t let yourself become dehydrated.

DEAR DR. DONOHUE: I have dreams where I am flying or someone is chasing me while I have to run uphill. I wake up out of breath with a fast-beating heart. Am I getting any physical benefit from this increased heart rate? Is it just the effect of stress hormones? — J.R.

ANSWER: You answered your own question. It’s stress hormones that cause the heart to speed up. For aerobic benefits to the heart, the heart has to pump blood not only faster but with greater force to provide the exercising muscles with a bigger blood supply.

You’ve got a faster-beating heart, but your heart isn’t beating with greater force. Did you really think you could get a workout while lying in bed? It’s a nice idea. I wish it were true.

Dr. Donohue regrets that he is unable to answer individual letters, but he will incorporate them in his column whenever possible. Readers may write him or request an order form of available health newsletters at P.O. Box 536475, Orlando, FL 32853-6475. Readers may also order health newsletters from www.rbmamall.com.

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